Workout of the Day

Fitness

A. Four sets, not for time of:
3-5 Skin-the-Cats
15-45 second Wall Facing Handstand
10-20 second L-Sit

B. Power Clean (Touch & Go), take 20 minutes to build to a heavy triple

 

Competition

A. Barbell WOD

B. Chest-to-Bar Pull-Ups, 6 sets of 8-15 reps; rest 4 minutes
*During the rest, perform 10 Push Press (light weight), focusing on fast cycle time. 

C. Every 5 minutes, for 20 minutes (4 sets):
400m Run
20 Box Jumps (24/20”)
15 Burpees (to a target)

 

Barbell

A. 30 minutes to build to heavy double:
Full Clean from the Floor

B. 20 minutes, clean pulls:
1 First Pull (above the knee) + 1 Pull, 5 x 2 @ 100-110% of 1-RM Clean

C. Accessories (midline/lower back):
4 x 7, pick 3:
1) GHR
2) Weighted Back Extensions
3) Weighted Planks
4) Glute Bridge

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